High-Protein Pepperoni Breakfast Cups (Print)

Protein-packed pepperoni and cheese frittata cups, ideal for meal prep and busy mornings.

# Ingredients:

→ Egg Base

01 - 8 large eggs
02 - 1/2 cup plain nonfat or 2% Greek yogurt
03 - 1/4 cup whole milk
04 - 1/2 teaspoon kosher salt
05 - 1/4 teaspoon freshly ground black pepper

→ Pizza Roll Filling

06 - 3/4 cup mini pepperoni slices
07 - 1 cup shredded mozzarella cheese
08 - 1/4 cup grated Parmesan cheese
09 - 1/2 cup pizza sauce
10 - 1/4 cup diced red or green bell pepper
11 - 1/4 cup finely diced red onion
12 - 1/2 teaspoon dried Italian herbs blend

# Directions:

01 - Preheat oven to 375°F. Lightly grease 12-cup muffin tin with nonstick spray or oil.
02 - In large bowl, whisk together eggs, Greek yogurt, milk, salt, and pepper until smooth and well combined.
03 - In separate bowl, mix mini pepperoni, mozzarella, Parmesan, pizza sauce, bell pepper, red onion, and Italian herbs.
04 - Divide pizza roll filling evenly among muffin cups.
05 - Pour egg mixture over filling in each muffin cup, filling each approximately 3/4 full.
06 - Gently stir each cup with fork to distribute filling throughout egg base.
07 - Bake for 18 to 22 minutes, or until frittatas are puffed, set, and lightly golden on top.
08 - Let cool in tin for 5 minutes, then run knife around edges and carefully remove. Serve warm.

# Expert Tips:

01 -
  • They taste like pizza for breakfast but deliver serious protein that actually keeps you full until lunch.
  • Make a dozen at once and have grab-and-go mornings for the rest of the week without thinking.
  • The Greek yogurt makes them fluffier and richer than regular egg muffins, with a texture that surprises people in the best way.
02 -
  • Don't skip the resting period or you'll end up with broken cups and frustration; those five minutes actually matter more than you'd think.
  • If your pizza sauce is thinner than expected, the cups will be wetter and take longer to set, so drain it slightly or use a thicker sauce to prevent watery results.
03 -
  • Use a small ice cream scoop to divide the filling evenly, which sounds fussy but makes the whole process faster and more consistent.
  • Room-temperature eggs whisk together faster and create a smoother base than cold eggs straight from the fridge.
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